Which vitamins does the brain need most

The human brain is an incredibly complex device in our body. The nervous system center consumes up to 25% of all energy expenditure, while its weight is a maximum of two percent of the total body weight. For full and uninterrupted activity of the brain, it is necessary to ensure the supply of carbohydrates, proteins, unsaturated fatty acids. Food should contain amino acids, minerals and vitamins for the brain and memory.

Brain Connections

Let's start by looking at B vitamins, which are essential for the central nervous system. They are joined by the following factors:

• they contain nitrogen;
• are considered water soluble;
• have a similar effect on the body;
• are often found together in the same products;

Initially, after the discovery, scientists believed that they were dealing with only one vitamin and only over time discovered that these are different compounds with similar properties. There are 7 essential B group vitamins:

1. B1 or thiamine- needed for a clear mind and strong memory. In addition, it reduces fatigue, as it participates in almost all metabolic processes in the body related to energy production.
2. B2 or riboflavin- affects the quality and speed of brain reactions, participates in the formation of red blood cells, hemoglobin synthesis and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, affects vision.
3. B3 or nicotinic acidis ​​needed for concentration, memory improvement. Protects us from stress. Helps red blood cells transport oxygen.
4. B5 or pantothenic acidis ​​an essential element that allows the production of neurotransmitters that transmit an electrochemical impulse between neurons. Pantothenic acid is necessary for the synthesis of fatty acids, which are responsible for long-term memory.

5. B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps in the absorption of amino acids necessary for the normal functioning of the brain.
6. B9 or folic acid- improves memory and speed of thought process. It is responsible for the formation and functioning of the immune and circulatory systems. It is especially important in the first trimester of pregnancy for the healthy development of the fetal neural tube.
7. B12- helps form the melanin envelope of the neuron, which is responsible for the speed of transmission of nerve impulses. Participates in the formation of red blood cells, which means it provides oxygen to the brain.

Antioxidants

Billions of living cells in our body are constantly attacked by free radicals - molecules with one or more missing electrons. By losing elementary particles, cells become unable to perform their functions.

Ascorbic acid, vitamin E and beta-carotene (metabolic precursor of vitamin A) resist free radical damage in brain tissue.

These vitamins improve memory and brain activity.

Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and assimilation of group B substances depends on its level.

Vitamin E is required for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory degradation, irritability, aggression. It is able to increase the benefits of the action of ascorbic acid, to prevent its overdose.

Trace elements, amino acids, unsaturated fatty acids

Omega-3 fatty acids have an effect on brain activity. They are very unsaturated fats that our bodies cannot synthesize on their own. Eating foods that contain omega-3 can help protect the brain from cognitive damage and improve concentration and memory.

Protein is needed as a building block for our body cells, and is made up of amino acids.

Most of the brain requires:

Glycine is an essential amino acid (ATA), although synthesized by the body, it must be supplied with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity, to some extent neutralizes the influence of alcohol. This TAK improves sleep, tunes biorhythms.

Tyrosine and phenylalaninewill fight depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thought processes, and increase the pain threshold. Phenylalanine is the main building block of phenylethylamine that helps you fall in love. Tyrosine, on the other hand, is the most potent antidepressant among amino acids. Thanks to this TAK, not only do the signs of depression disappear, it also relieves the symptoms of the premenstrual cycle. These amino acids help overcome caffeine dependence.

Tryptophan- in sufficient quantities in the body will relieve headaches and nervousness. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medications containing this substance should be taken in the complex treatment of schizophrenia and neuroses. Drunk during therapy for anorexia and bulimia. To some extent, after taking this amino acid, depression disappears.

For normal brain function, you need to consume plenty of amino acids with food. The functioning of the central nervous system does not do without trace elements.

Zinc deficiency provokes the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning ability and memory. Its absence can provoke headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If not enough in the body, then neurodegenerative diseases can develop.

Fog and brain dysfunctions are clear signs of iron deficiency.

Which products contain the most useful things

The indisputable fact is that it is natural for a person to take the vitamins needed to improve memory and cerebral cortex function from natural food. Let us consider which of them are most suitable for the normal performance of cognitive functions.

The leader in the content of B vitamins is peas. Has a beneficial effect on all brain functions. Peas are followed by oatmeal - an aid against insomnia, a good antidepressant. Then there are nuts, unpolished rice (in a dark shell), green vegetables, meat and dairy products.

Eating fatty fish will help improve brain function. It contains a large amount of omega-3 fatty acids, which stimulate memory and improve information perception.

The human brain is 60% fat, which is similar in composition to omega-3, so these acids are used to generate nerve cells. If you eat this substance in sufficient quantities, then in old age you can suspend mental decline and avoid neurodegenerative diseases. Lack of omega-3 in the body can provoke a state of depression and reduce a person’s ability to work.

Coffee contains caffeine and antioxidants that are beneficial for brain activity. So a cup of aromatic drink not only invigorates in the morning, but also has a good effect on brain activity.

Caffeine allows:

• rejoice;
• increase alertness by blocking the synthesis of adenosine, which causes drowsiness;
• increases concentration.

Despite controversy over aromatic drinks, caffeine and the antioxidants in coffee make the brain work more productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.

Cranberries are another useful and unique product that fights the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in berries. These substances help improve concentration and sometimes help with short-term memory loss.

The main ingredient in curry, turmeric, not only gives a special flavor to food, but also life. Curcumin helps to stimulate blood circulation and memory.

Turmeric is very useful because:

• stimulates the growth of brain cells;
• fights blues and melancholy: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine;
• stimulates memory, which is especially necessary for patients with Alzheimer's disease.

By adding turmeric to tea and curry foods, you will get the most out of curcumin.

A vegetable such as broccoli, unwanted by most children, contains a large amount of nutrients. One hundred grams of plants contain more than 100% of the daily value of vitamin K: the body uses it to create fats, which are found in large quantities in brain cells.

Vitamin K maintains readiness and the antioxidants in broccoli help the body resist brain damage.

Pumpkin seeds are also a powerful antioxidant. They contain many trace elements: zinc, magnesium, copper, iron. It is definitely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.

Eating dark chocolate or drinking cocoa is good. These foods are rich in flavonoids, antioxidants and caffeine that can improve mood and slow brain aging.

Nuts complete the list of brain-friendly foods. In addition to B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external resemblance of nuts and the human brain is not accidental?

One orange a day in the diet provides the body with a daily requirement of vitamin C, and also prevents brain aging by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwi, guava, peppers and strawberries.

Eggs are an excellent source of vitamins, folate and choline. They prevent brain aging and melancholy.

Despite the fact that the effects of eggs on the body are not yet fully understood, the benefits of eating them have long been known.

Green tea also improves brain function. It is rich in caffeine as well as L-theanine, which can help reduce anxiety, reduce fatigue and relax. Among other things, green tea helps improve memory.

In conclusion, a comprehensive balanced diet is a relatively inexpensive and effective way to improve the activity and memory of the human brain.

It is better to eat fresh, organic foods and maintain a daily fluid intake.

Our diet directly affects the sustainable functioning of the brain. To keep it active, in addition to food, you need to exercise regularly and train your cognitive skills.

Medicines from the pharmacy

In the modern world, it is very difficult to provide yourself with natural vitamins. During food processing (sterilization, storage, exposure to high and low temperatures), most of the nutrients are lost. The way out of this situation is to compensate for the missing elements using analogues synthesized by the pharmaceutical industry.

Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Remedies are very popular in which one tablet contains a whole complex of vitamins needed for the brain. Often combined with trace minerals. A partial comprehensive approach is also used, which contains vitamins of one group, for example, group B.

Products are also produced with an active ingredient (folic acid, vitamin C). Their advantages include low cost, less likely overdose and allergic reactions.

There are medicines that include fortified vitamins with nootropic supplements to improve memory and concentration.

Brain-stimulating amino acids and omega-3 acids are distinguished separately.

Pharmaceutical preparations for improving brain activity have a beneficial effect on the thought process itself, sharpen concentration and improve memory. Such vitamins make a person calm and balanced. Older people should take dietary supplements and vitamins, as they tonify the brain tissue, help restore the elasticity of blood vessels.

Do not expect a quick effect from taking vitamins. The changes will be noticeable with regular medication.

Age-related cognitive decline awaits all who have lived long enough. But timely preventive measures will allow maintaining normal brain activity in the future.

You need to eat a balanced diet, trying to consume more natural foods that contain antioxidants and vitamins for mental activity. In the period of great mental stress, seasonal lack of fresh fruits and vegetables, in old age, it is desirable to supplement the lack of vitamins with synthesized drugs.